A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds
This is the final week of the program! I hope you have been enjoying it, making progress, and learning a lot about the pull-up. We will do a final test today to measure how far you’ve come from week 1.
Regardless of the number of pull-ups you get, if you’ve made it to the end of this program, you should celebrate your hard work & consistency! I’m proud of you!
B. Pull-up test
*This is our final test for pull-ups to see how far you’ve come from week 1. If you can do at least 1 pull-up (full range of motion, overhand grip) without a band, then do this test without. Otherwise, use the same band from week one.
First warm-up by trying a pull-up or 2 with good support (i.e. should feel easy). Then rest, and we’ll move into the test.
B1. Pull-up x max reps with full range of motion (using band if needed) then note down how many you got. You must reach full extension at the bottom and chin over the bar at the top.
*If you still haven’t gotten your first pull-up, don’t fret! It takes most people more than 12 weeks to get a pull-up. When you finish these 12 weeks, I recommend starting back on the beginning and working through it again.
C. 3 Sets
C1. Band-assisted pull-ups x 6-11 reps (stopping 1-2 reps shy of failure)
*See if you can get an extra rep here as well compared to week 8.
D. 4 Sets
D1. Single arm dumbbell bent over row (as heavy as possible!) x 6-8 reps/arm
E. 3 Sets
E1. Plank object taps x 20 reps (keeping core as still as possible)
*Rest 45 seconds between sets
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